My go to meal when in a hurry is generally a bowl of some sort with a cooked grain, some combination of vegetables (generally whatever is in the fridge at the time), soy (tempeh or tofu), nuts/seeds and a simple at home dressing. Lately, I just can't get enough of this Rainbow Rice Bowl. I love the combination of warm brown rice with fresh colourful raw vegetables, but what makes this dish truly amazing is the addition of the Creamy Lemon Garlic Hemp Sauce. I could rave about this dressing for days! It's the most recent staple to my weekly repertoire, and adds flavour and richness to so many dishes. Not to mention how incredibly good for you it is- all of the wonderful details about this sauce are in the post found here

RAINBOW RICE BOWL: a nutritious meal complete with protein, whole grains, fibre and rich in vitamins. 

INGREDIENTS: (yields 1. adjust vegetable measurements to your liking) 

  • 3 cups water 
  • 1/2 cup rice, uncooked 
  • 1/3 cup tempeh, sliced and cubed 
  • 1/2 cup swiss chard, ribboned 
  • 1/2 avocado, sliced 
  • 1/3 cup tomato, diced 
  • 1/3 cup celery, sliced 
  • 1/3 cup beet, spiralized or julienned 
  • 1/3 cup carrot, spiralized or julienned 
  • 1 tbsp olive or sesame oil 
  • cilantro, to top 


  • 1/2 cup lemon, juice 
  • 3/4 cup olive oil 
  • 1/3 cup hemp seeds 
  • 2 tbsp water 
  • 1.5 tbsp tamari 
  • 1 tbsp raw honey 
  • 1 tbsp ginger, grated 
  • 1 garlic glove, minced 


1. Cook rice using stove top method, or using a rice cooker. 

2. While rice is cooking, wash and prep vegetables and set aside. 

3. Make sauce according to recipe found here. Set aside. 

4. Cut tempeh and toss in chosen oil. Heat pan, and lower heat to med-low and pan fry tempeh until golden brown and crispy on the outside. 

5. In a bowl add desired rice, approx. 2 tbs of sauce and mix. Then top rice bowl with vegetables and cilantro to season. 

I like to serve this in a large deep bowl, mix everything up and enjoy! 


Having the right items stocked in your kitchen is the first step to eating clean and maintaining healthy routines. It's so easy to get off track and off balance if you don't have the proper items to work with when it comes time to eat.

Cleanse your kitchen of the items that are holding you back, taking up space, and making the kitchen difficult to navigate. Then set yourself up for success by stocking the cupboards and fridge with these nutrient rich, whole foods items that are versatile and easy to incorporate into snacks, breakfast, lunch, and dinner. 




1. GRAINS + NOODLES: steel cut oats, rolled oats, quinoa, brown rice, wheat berries, buckwheat groats, buckwheat soba noodles, brown rice pasta, Sprouted Whole Grain Ezekiel Bread, white popcorn kernels (helpful for late night snacking) 

2. FRUITS + VEGETABLES: tomatoes/cherry tomatoes, avocado, pear, apple, orange, grapefruit, frozen blueberries, lemon, broccoli, celery, cucumber, zucchini, carrot, sweet potato, napa cabbage, kale, arugula, red or yellow pepper, beet, green onion, garlic, ginger root

3. SOY: tofu, tempeh 

4. SWEETENERS: raw local honey, pure organic maple syrup

5. MILK, YOGURT + EGGS: almond milk, coconut milk, goat yogurt, free-range eggs

6. DRIED HERBS + SPICES: cinnamon, cayenne, chili flakes, turmeric, marjoram, bay leaves, sage, oregano, basil, rosemary, black peppercorn, sea salt, Japanese Seven Spice, nutritional yeast (not a herb or a spice but used for flavouring like one) 

7. NUTS + SEEDS: raw almonds, raw walnuts, raw cashews, raw brazil nuts, hemp seeds, chia seeds, raw pumpkin seeds, sunflower seeds, sesame seeds

8. DRIED FRUIT: goji berries, apricots, dates 

9. BEANS + LEGUMES: black beans, white beans, lentils, chickpeas

10. OILS: olive oil, coconut oil, sesame oil, avocado oil, grapeseed oil

11. VINEGARS: apple cider vinegar, red wine vinegar, white wine vinegar, rice vinegar

12. SPREADS + SAUCES: almond butter, hummus, tamari, tahini, dijon mustard, seeded mustard 

13. TEA: green tea, matcha powder, mint tea, dandelion tea and powder

14. CHOCOLATE: raw and/or organic dark chocolate


All of my recipes are based on some combination of the above ingredients- click here for a few of those and check back in for weekly clean eating inspiration. 


NOTE: This is a personal list of items that work for me. This list has not been developed for sensitivities to wheat, dairy and/or soy.